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Old 03-23-2008, 02:43 PM   #11
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

3.23.2008 ester Sunday


Rest Day
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Old 03-24-2008, 10:50 AM   #12
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

3.24:2008

warm up on row machin for 5 minits, perform the samson stretch.

swim 30 mins, if no pool in gym run 400 meters then flutter kicks.
every 200 meter perform 50 3 count flutter kicks. take 30 secs to 1 min break.
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Old 03-26-2008, 10:17 PM   #13
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

3.26:2008

Bench Press
185-rReps-Muscle ups (as many as you can do i did 1)
205-Reps Muscle ups pull ups if cant get muscle ups
225- Reps Muscle ups pull ups if cant get muscle ups

run 400 meter then do planche training pushups 3 rounds
http://www.youtube.com/watch?v=YvbLSgWMJec&NR=1
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Old 03-26-2008, 10:29 PM   #14
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

3.27:2008

3 rounds
135 squat into 20 plyo box jumps
185 squat into 20 plyo box jumps
205 squat into 20 plyo box jumps

3 rounds
20 lunges 30 sec break into farmers carry as fare as you can go 45 lbs.
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Old 03-26-2008, 10:43 PM   #15
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

He guys sorry this wasnt my first post, i noticed that alot of people are putting a little bio up, so here it goes.
Hi all Im Jeff im 20 years old and I live in michigan, I originaly heard about CF from my Jiu Jitsu instructor at Grand Rapids Braziian Jiu Jitsu school. iv been CF for about 3 weeks now. I think sence i joined iv spend my whole day researching crossfit central and various sites associated with CF. I am layed off from work to go to school so I try to layout my workouts so that i can workout 6 days a week and not interfear with other muscle groups. But i am rather new so if i can get some help from an experienced CF critique it would be much approved. I hope everyone reads these workouts and enjoys.
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Old 03-26-2008, 10:58 PM   #16
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

Quote:
Originally Posted by Jeff VanSetters View Post
friday march 15, 2008.

filthy 500

50 box jumps (24")
50 pullup kippers
50 kettel bell swings 17 lbs
50 lunges
50 over head presses 45 lbs
50 kneed to elbows
50 back extensions
50 wall balls 10-15 lbs
50 burbees (5 sets of ten for me)
50 doulble tucks
Those who think they have not time for bodily exercise will sooner or later have to find time for illness. ~Edward Stanley
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Old 03-28-2008, 07:32 PM   #17
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

3.27:2008

50 seconds on 10 in transition 1 min break 5 rounds.

shoulder press=65lbs
db swing=45lbs
dead lift=70lbs
rear delt flys=20lbs

Repeat 4 more times
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Old 03-28-2008, 07:44 PM   #18
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

3.28:2008

Best of 3 Reps (Jeff)

Bench=225,12 times.285,7 times.315,1 time.

Incline=155,15 times. 225 8 times. 245 2 times.
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Old 03-29-2008, 11:24 PM   #19
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on-

3.30:2008

as many as you can do in 20 min.

400 meter run
50 bw air squats.
20 back extensions.
row for 2 mins.
start over, short breaks 30 secs-1:00min just ranger on.
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Old 03-30-2008, 06:24 PM   #20
Jeff VanSetters
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Re: Jeffs WOD -Just Ranger on- no gym neded

3.30.2008

50 pushups
25 sprawls
50 3 count flutter kicks
25 sprawls
50 air squats
25 3 count moutain climbers
25 left foot forward front lunges
25 right foot forward front lunges
25 tri cep pushups
25 tucks
25 tri cep pushups
25 tucks
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